Wednesday

24
May

Wednesday

Crossfit Chilliwack – CrossFit

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Warm-up

Warm-up (No Measure)

DYNAMIC WARM-UP

On a 5:00 clock:

2-4-6-8 … etc.

Ring Rows

PVC Pass-throughs

Jumping air squats

Warm-up (No Measure)

DUMBBELL SNATCH INSTRUCTION

5 single-arm DB swings each arm Hells down, chest up

5 single-arm DB push presses each arm Drive through the heels, launch the DB overhead with the legs

5 single-arm DB hang snatches each arm Squeeze tight and pull fast with the shoulder

5 single-arm DB snatches each arm Keep the chest up as much as possible as the the DB comes down

Strength

Metcon (Weight)

On a 10:00 clock:

Build to a heavy 5-rep DB snatch/arm

– Complete 5 consecutive reps on one arm, then 5 on the other.

Warm-up (No Measure)

BAR MUSCLE-UP REVIEW

1 set:

5 kip swings

3 small kip swings + 3 big kips

3-5 kipping pull-ups

3:00 of BMU, C2B, and pull-up practice

MINI ROUND

2 sets:

6 DB snatches

1 BMU or 3 C2B/kipping pull-ups

Workout

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 10:

12 alternating DB snatches (35/50 lb)

4 bar muscle-ups

Metcon (AMRAP – Rounds and Reps)

INTERMEDIATE

AMRAP 10:

12 alternating DB snatches (20/35 lb)

4 chest-to-bar pull-ups

Metcon (AMRAP – Rounds and Reps)

BEGINNER

AMRAP 10:

12 alternating DB snatches (10/15 lb)

4 banded pull-ups

Stretch

Warm-up (No Measure)

1 set:

1:00 barbell bicep mash/arm

1:00 barbell forearm mash/arm

1:00 double forearm stretch on wall